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Sesame vs Adzuki bean - In-Depth Nutrition Comparison

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The main differences between Sesame and Adzuki bean

  • Sesame has more Copper, Iron, Calcium, Selenium, Magnesium, Phosphorus, Vitamin B6, and Manganese, however Adzuki bean has more Folate.
  • Daily need coverage for Copper from Sesame is 332% higher.
  • Adzuki bean has 36 times less Saturated Fat than Sesame. Sesame has 6.957g of Saturated Fat, while Adzuki bean has 0.191g.

Food types used in this article are Seeds, sesame seeds, whole, dried and Beans, adzuki, mature seeds, raw.

Infographic

Sesame vs Adzuki bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +192.2%
Contains more Calcium +1377.3%
Contains more Magnesium +176.4%
Contains more Copper +273.1%
Contains more Zinc +53.8%
Contains more Phosphorus +65.1%
Contains more Potassium +167.9%
Contains less Sodium -54.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Iron +192.2%
Contains more Calcium +1377.3%
Contains more Magnesium +176.4%
Contains more Copper +273.1%
Contains more Zinc +53.8%
Contains more Phosphorus +65.1%
Contains more Potassium +167.9%
Contains less Sodium -54.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
Contains more Vitamin B1 +73.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +125.1%
Contains more Vitamin A +88.9%
Contains more Vitamin B5 +2842%
Contains more Folate +541.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +125.1%
Contains more Vitamin A +88.9%
Contains more Vitamin B5 +2842%
Contains more Folate +541.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
71
Adzuki bean
Mineral Summary Score
372
Sesame
134
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
119%
Adzuki bean
Carbohydrates
23%
Sesame
63%
Adzuki bean
Fats
229%
Sesame
2%
Adzuki bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Adzuki bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 6.766g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 26)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sesame Adzuki bean Opinion
Calories 573 329 Sesame
Protein 17.73 19.87 Adzuki bean
Fats 49.67 0.53 Sesame
Vitamin C 0 0
Carbs 23.45 62.9 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.98 Sesame
Calcium 975 66 Sesame
Potassium 468 1254 Adzuki bean
Magnesium 351 127 Sesame
Sugar 0.3 Adzuki bean
Fiber 11.8 12.7 Adzuki bean
Copper 4.082 1.094 Sesame
Zinc 7.75 5.04 Sesame
Starch
Phosphorus 629 381 Sesame
Sodium 11 5 Adzuki bean
Vitamin A 9 17 Adzuki bean
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.455 Sesame
Vitamin B2 0.247 0.22 Sesame
Vitamin B3 4.515 2.63 Sesame
Vitamin B5 0.05 1.471 Adzuki bean
Vitamin B6 0.79 0.351 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 622 Adzuki bean
Trans Fat 0 Sesame
Saturated Fat 6.957 0.191 Adzuki bean
Monounsaturated Fat 18.759 0.05 Sesame
Polyunsaturated fat 21.773 0.113 Sesame
Tryptophan 0.388 0.191 Sesame
Threonine 0.736 0.674 Sesame
Isoleucine 0.763 0.791 Adzuki bean
Leucine 1.358 1.668 Adzuki bean
Lysine 0.569 1.497 Adzuki bean
Methionine 0.586 0.21 Sesame
Phenylalanine 0.94 1.052 Adzuki bean
Valine 0.99 1.023 Adzuki bean
Histidine 0.522 0.524 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.